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Alice Liveing shows how to pair mobility and strength training with this fuss-free workout

Think a good training programme requires uncomfortable stretching, hours of complicated trisets followed by a tight post-workout protein window and a plethora of kit? Don’t overthink it. This simple workout, combining mobility, strength and cardio, hits all the basics with no fuss – whether you’re levelling up your home workouts or taking yourself back to the gym. 

“Moves such as crab reaches and squats are the perfect combination to ease yourself back in to weight training, while also helping blood flow, cardiovascular health, joint lubrication and supporting mental wellbeing, too,” says Strong Women Training Club’s new trainer Alice Liveing. “Plus, pairing mobility and strength training together improves your quality of movement while strengthening your end ranges to ensure you stay injury-free.” 

Not a Training Club member yet? Sign up now for your free 14-day trial and get access to two new workout videos every week, as well as more than 100 technique videos, exclusive discounts and offers, plus exclusive in-depth articles with tips and advice from fitness experts.

WATCH THE FULL WORKOUT HERE

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Fish is a key source of omega-3 fatty acids and protein in many people’s diets. If you’re considering reducing your seafood intake after watching Seaspiracy, these four expert-recommended plant-based recipes will help you stay on top of your nutrition. 

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Treadmill workouts don't have to be boring – mix up your training with these 5 tips
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Give your workout kit a gym and park-proof upgrade with these fitness essentials
LIEWOOD / £26.95
This stainless steel bottle can withstand being thrown around the gym floor between sweaty sets
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MYPROTEIN / £15
Back to gripping heavy metal? Protect your hands and improve your grip with padded gloves
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YOGA MATTERS / £26
Not ready for shared yoga mats? Use this thin, sweat-wicking towel to protect you from slips and germs
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HUAWEI / £89.99
This watch gives a new meaning to ‘virtual PT’, with workout tutorials and 96 sports modes on your wrist
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SHREDDY / £16
Swap your heavy resistance bands for a long loop that will make light work of pull-ups
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LULULEMON / £10
If you’re wearing a face covering to move through the gym, make it this easy, breathable pullover
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Too nice outside for the gym? Try one of these 8 outdoor workouts instead
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These picnic-friendly berry muffins are packed with antioxidants for post-workout recovery

Right now, we’re almost exclusively making meals, snacks and bakes that can be thrown into our oversized basket bag and eaten al fresco with (up to five) friends. These vegan muffins are individually-wrapped perfection, replacing gooey feta bakes and single-portion baked oats in our post-lockdown recipe roster. 

Made from a base of ground almonds for a high-fibre protein hit, they’re the perfect snack to refuel with after a group park workout or to take to a post-gym picnic. Blackberries also contain polyphenols, plant-based antioxidants that reduce muscle damage and inflammation to recover after workouts. Home-cooked goods that help recovery? Your gym buddies will love you. 

GET THE RECIPE

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Strong Women writer Chloe Gray has found a sturdy-yet-soft sports bra that passes the ultimate handstand test

What? Gymshark Ruched Training Sports Bra, £25

What is it? An elasticated sports bra designed to offer more support during medium-impact training.

The verdict: “I was never the woman walking around the gym in just a sports bra. Despite being a five-times-a-week exerciser (and activewear addict), I hadn’t ever found a bra that made me feel confident while also doing what it’s supposed to – hold my boobs, chest and back in during training. The bras I like all seemed to either ride up or my back would burst out the seams. The alternative was a high-impact, rather ugly industrial-style bra that I definitely didn’t want to be visible to the public.

This bra changed the game. I was immediately impressed by the velvety fabric (seriously, I don’t want any other fabric against my skin again). But, unlike other soft bras, the material was sturdy enough to see me through my training without moving around. The thin straps help it look a little more chic than other supportive styles, but their cross-back style and adjustable length give extra hold, so I was comfortable during my usual high-tempo strength training circuits. 

It even stayed in place during the ultimate test: tipping upside down for minutes at a time during my handstand conditioning sessions, thanks to the well-elasticated band that sat perfectly on my upper ribs. The ruching may give the bra extra style points but, more importantly, it keeps the fabric well held in all sorts of positions. I’ll be wearing this to the gym to train in public without a T-shirt on for the first time ever.”

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Image credits: Stylist; Getty; Strong Women
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